How to increase immunity and avoid the flu this year

Tips to help you avoid the flu.

29 April 2024 4 minute read

A middle-aged woman smiles as she high fives someone out of frame

As the seasons shift and the chill of winter sets in, so does the annual visitor known as the flu. While symptoms like a sniffle and a cough are often just annoying byproducts of the season, we should be taking more severe illness such as the flu very seriously. Here’s how to boost your immunity against the flu, as well as giving a deeper understanding between the different types of illness we typically see a spike in over the winter months.

What’s the difference between influenza and COVID-19?

Sometimes, we might think we have the flu when it's just a sniffle or a cold, or we dismiss severe symptoms as just a minor cold. It's crucial to recognise that there's a difference in how severe a cold, the flu (yep, that's influenza!), and COVID-19 can be. Some can even lead to hospitalisation and long-term health issues.

We put together a comprehensive guide with Dr Hamish Black to help you understand the difference between a cold, the flu and COVID-19 clearly.

How can I avoid getting sick with a cold or the flu?

The best way to prevent getting sick from respiratory viruses is to get vaccinated. At present there are widely available Influenza and COVID-19 vaccines available. RSV vaccines are starting to be used on vulnerable children and will likely be rolled out to a larger population soon. Other ways to help limit the transmission and severity of these infections includes

Wash your hands after potential exposures
Cover your mouth and nose while sneezing and coughing
Disinfect shared workstations
Stay hydrated
Avoid sharing personal items like drink bottles
Avoiding people who are infected
Keep healthy – eating a balanced diet, getting enough exercise and sleep

What is the flu vaccine and how do I get it?

Each year, based on the northern hemisphere’s flu season, experienced virologists and vaccine specialists select the strains of influenza to be included in the vaccine, and millions of vaccines are prepared for Australians.

The flu vaccine, provided free under the National Immunisation Program (NIP) for those at higher risk, offers protection against influenza's potentially serious effects. Eligible people include children under five, pregnant women, seniors aged 65 and over, Aboriginal and Torres Strait Islander people, and those with chronic medical conditions. For others, the vaccine costs between $15 and $30.

Getting the flu vaccine significantly reduces your chance of catching the virus, however it doesn’t reduce it to zero, so you should still take preventative measures.

Will supplements boost my immunity?

Our body's immune system protects us from diseases caused by bacteria, viruses, and other harmful agents. Maintaining a strong immune system is crucial for staying healthy, and natural ingredients found in plants, fungi, and other sources can help boost immunity. While there is some evidence supporting the immune-boosting effects of these natural ingredients, more research is needed to fully understand their effectiveness and how they work.

A balanced, nutritionally dense diet is a great way to support a high functioning immune system. It's important to take a holistic approach to a healthy and strong immune system, which is a complex mix of cells functions working together against disease hosting pathogens (organisms). This includes reducing health-risk behaviours such as smoking, alcohol consumption, stress, not exercising and not getting enough sleep.

Infographic explaining what one serve of fruit and vegetables looks like.

Can I take antibiotics for the cold, flu or COVID-19?

No. These are illnesses caused by viruses and not bacteria. Antibiotics are only effective in treating bacterial infections and will not help you recover more quickly or be less infectious to other people.

Only use medically advised over-the-counter or prescribed medications to treat your symptoms and get plenty of fluids and rest to help your recovery.

You probably don't feel like leaving the house to get supplies and medication when you're sick, so take advantage of having prescriptions delivered to your door thanks to our partnership with hub.health. You can also speak with a GP via telehealth so you don't have to leave the comfort of the couch and can rest up and recover faster.

Please note: The information throughout this article serve as broad information and should not replace any advice you have been given by your medical practitioner. .

Managing Health